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Free Lean Legs Workout (eBook) – Day 1

By Rachael Attard, Updated Jun 16, 2020
free lean legs workout

Last updated on May 15th, 2020 2:01 PM

If you’re here you’re probably struggling with getting lean legs, especially if you find it easy to gain muscle in your lower body.

You might have done all the ”best workouts for lean and slim legs” that are typically recommended, but you ended up bulkier, or with some stubborn fat on your thighs you just can’t get rid of

I know what that feels like. Working out and seeing your legs getting bigger rather than smaller can be very frustrating.

In the past, I have struggled with under-eating and overexercising, and then with over-eating and doing the wrong exercises which made me bulky. Neither of these made me happy with my body. 

After a lot of testing and research, I designed my own workout and nutrition plan focused on getting lean and toned body in a healthy and balanced way. And I couldn’t be happier!


If you’re trying to get skinny legs, you need to:

1. Reduce overall body fat by doing more cardio

For cardio workouts, please read my blog post on How To Get Lean Legs With Proper Cardio.

2. Do the proper resistance training

You must do the right kind of resistance training that will tone your legs without adding bulk in the process. 

3. Avoid doing workouts that will add bulk to your thighs and hamstrings

All of the exercises below are from my 3 Steps to Lean Legs Program and they are specifically designed for slimming down your legs without getting bulky.

They might look easy, but you definitely feel them and they get results! I know this style of exercise is not for everyone, but if a lean and toned look is what you are after, then these are perfect.

Lastly, there are no squats, burpees and other workouts that are known to cause bulky legs, especially for some body types.

Let’s cover the resistance training for getting thin legs in more details.

Bonus Tip: I would also advise you to find out what your body type is. There are 3 main body types and they all lose weight and build muscle differently.

I have created a Body Type Quiz which will help you learn your body type in just 2 minutes. And it’s completely free! :)


  • Complete each exercise in Circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times).
  • Do each workout for 45 secs.
  • Once you have completed the 3 exercises, rest for 30 seconds.
  • You should do 3 rounds in total.
  • Complete circuit 2 in the exact same way.





For this one, you’ll need a gliding disc. If you don’t have a gliding disc, you can use a small towel or a paper plate. I’ll put a link below to the gliding discs that I use.

This exercise will give you beautiful, lean and toned legs without bulking. Your legs will be stronger but still feminine. And it will help you build stability and coordination.

best workouts for lean legs

Do 45 seconds on each leg.


skinny legs workout for slim and toned legs

This exercise combines the benefits of yoga with the amazing upper body and core benefits of push-ups.

You’ll work on your upper body and inner core muscles, and lengthen and stretch through your upper and lower body.


best workout for toned body

This exercise will help you slim down your legs without making your thighs bulky. And it’s a great workout for your core and abs.

I used ankle weights to make it a bit more challenging – I’ll also put a link to these below.



Dokey kicks are great for building your booty without growing your thighs. Do  4 regular, 4 to the left and 4 to the right.

best skinny legs workout

Do 45 seconds on each leg. Use ankle weights to make it a bit more challenging.


Boxing is great for toning your arms without making them bulky. Victoria Secret models also love boxing.

best workouts for lean body

In this exercise I also recommend using ankle weights for extra resistance.


This is a fantastic core and abdominal strengthening workout. It will also work your legs without making them too muscular.

slim legs exercise

Use yoga mat for comfort.

If you are interested in buying ankle weights and gliding discs, I use these ones: ankle weights and gliding discs.


If you are looking for a workout to help you slim down your legs and tone up your body without getting bulky, my 3 Steps to Lean Legs Program will help you do just that!

I know from my own experience how frustrating it is to train hard and end up with results that you didn’t want.

That’s why I created three versions of my program, one for each of the three body types. That way you can be certain you’re going to get the best possible results!

My program includes cardio, a complete 8-week meal plan and the style of resistance training that you saw in this blog post. 

Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm up to cool down.


”I trained with a personal trainer 3 times a week and while traveling, I used to do Kayla Itsines’ SWEAT program.

However, my thighs continued to be a problem despite exercising like a machine (in fact, I started measuring them and the more SWEAT I was doing, the bigger they became).

With [Rachael’s] program, I started seeing the results almost immediately. I measured my thighs, butt and muffin top and I lost inches after first week!

Read Jeanne-Mare’s Full Review Of The Program Here


Here’s my 6-month transformation <3 I never thought I’d be able to lean out my muscles!! I have never felt happier & more confident with my body! Eternally grateful to you and your program!


This is only my 5-week progress, I was too eager to share the results with you. After years of trying other programs and even when I entered fitness competitions, I have never seen my legs this lean! I can’t wait to see my progress at the end of the 8weeks and again at the end of 16weeks after Round 2! Thank you and your lovely team. I am beyond grateful!

Start your journey to lean & toned today!

And as always, if you have any questions, please feel free to ask! 

Love Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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195 comments on “Free Lean Legs Workout (eBook) – Day 1”

    Nadja says:

    Thanks for your reply. I had one more question. Does the ebook present different options for cardio besides running and jumping exercises? I ask because I have a knee problem and running and jumping are not ideal for me.

      Sanja - Lean Legs Support says:

      Hi lovely,

      For the cardio, you can always substitute the running with walking and still get the same results :)

      I hope this helps! xx


    Nadja says:

    Hi. I saw your latest response regarding the three programs available to purchase, but I’m still confused about something. Does the Lean Legs Video Course come with the complete 8-week workout plan that is available in the ebook, or only the “resistance” portion of the workout is available through the video course?
    Also, is the nutrition plan in the ebook specific for each body type or is it a general nutrition plan for all body types? Thanks!

      Sanja - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out! <3

      The Lean Legs Video Course only comes with the resistance workouts in full length videos. The 3 Steps To Lean Legs Program comes with the resistance training, cardio, and meal plan (vegan and regular, recipe eBooks). The meal plans are specific for each body types :)

      I hope this helps! Please let me know if you have any questions! xx


    Jenn Savelyev says:

    I was curious about the difference between the two programs? I am having a hard time figuring that out. I don’t really see a clear statement explaining the difference between the two or why I should add the 3 Steps To Lean Legs in with the Lean Legs program. Thanks!

      Ana - Lean Legs Support says:

      There are actually 3 body type specified products, so let me make it clear for you which one includes what, so you can decide easily what you need:

      The 3 Steps To Lean Legs Program is an ebook program that includes an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a meal plan with a recipe eBook, and also a vegan version of both.

      The Lean Legs Video Course is the program that offers resistance training the same as the one from the ebook, but in full length follow at home workout video format.

      And the Premium Package is actually a bundle of both products (Lean Legs Video Course and the 3 Steps to Lean Legs ebook program), so you would get them both for a special price :)

      All of these products are a one time purchase, so you will get lifetime access to both of them without additional fees or subscriptions of any kind.

      Let me know if you have more concerns! xx


    Tanya says:

    Hi I’m very much keen on joining your program but however also worried at the same time that your diet plan might not fit Into my indian diet

      Ana - Lean Legs Support says:

      Hey lovely <3

      You can modify it however you want, or even make your own diet plan.
      The important thing is that you calculate your recommended daily calorie intake and eat at a slight deficit of 200 - 300 calories.
      You can do that by following this link. :)

      Let me know if you have more concerns! :)


    Natasha says:

    Is rebounding going to give me bulking legs? Not hard training, but just jumping.

    Love Natasha

      Tijana - Lean Legs Support says:

      Hi lovely <3

      Thank you for reaching out!

      Rebounding is kind of like skipping - it's a great cardio exercise but it won’t slim down your legs and the bouncing motion can actually make your calves and thighs bigger. Every once in a while is probably OK. But I don’t think it is the most effective exercise - power walking and running are more effective in terms of cardio :)

      I hope this helps! xx


    Shannon says:

    Will you ever have steaming

    Danielle says:

    Hi, I want to start your program I just have a question. Will this help get rid of cellulite? I know it’s best to do cardio first thing in the morning 5-6 days a week , for the fastest results should I do resistance training right after or later in the day? And how many times a week?

      Tina - Lean Legs Support says:

      Hi lovely <3
      If you purchase the ‘3 Steps to Lean Legs’ Program, you will get a full cardio plan and all the instructions on what you will do on each day when it comes to resistance exercises, so no need to worry :) But generally, if you can, it would be good to do the walks on an empty stomach, and as for the resistance exercises, you can do them in whichever time it suits you better – they are in the afternoon in the Program, but you can do them together with the walks as one session or in the afternoon.
      Also, if you have more questions, you can also write to info@rachaelattard.com :)

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